Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Red Bean Casserole with Chicken

Credit goes to the American Diabetes Association’s Diabetes Comfort Food Cookbook

The secret to this casserole is in the orange zest. It provides a clean, fresh taste to this one-pot casserole. The dish is somewhat like a cassoulet, but because it contains no red meat, it’s so much better for you. The red beans provide more of the protein with the added bonus of a good fiber.

Ingredients:

• 1 lb chicken breast – no skin, cubed to 1” pieces and brined for an hour
• 4 cloves garlic – smash minced
• ½ tsp dried thyme
• kosher salt to taste
• freshly ground black pepper to taste
• 1.5 tbsp olive oil - divided
• 1 lge onion – chopped
• 2 med carrots – peeled and julienned
• 1 cup canned whole tomatoes – coarsely chopped, with their juice
• ¼ cup dry white wine – use real wine… the stuff labeled cooking wine has too much salt
• 2 15 oz cans red kidney beans – drained and rinsed - about 3 cups
• 1 tsp fresh orange zest
• 4 tbsp plain breadcrumbs or Panko

Preparation:

Brine the chicken in a standard salt brine for about an hour. Rinse to remove excess salt, then toss the chicken with the garlic, thyme, salt and pepper in a small bowl. Cover and refrigerate for 1-2 hours.

In a Dutch oven or large skillet with cover, heat 1 tbsp of olive oil over medium heat. Add the chicken and saute for 4-5 minutes. Transfer chicken to a plate and set aside.

Preheat oven to 400 degrees F. Add the onion and carrots to the pan and saute for about 6-7 minutes until onions are soft. Add the tomatoes with juice, wine, beans and orange zest. Bring to a boil. Lower heat and add chicken back to the pan. Cover, transfer pot to the oven, and bake for 20 minutes.

Combine ½ tbsp olive oil and the breadcrumbs. Uncover the pot and sprinkle the breadcrumbs on top of the casserole. Bake for another 10 minutes uncovered until the crumbs are browned.

Blessed be... and happy cooking!

Baked Salmon & Shrimp Alfredo

Really simple, really fun, really tasty!

It turns out you don't need pasta to enjoy some good Alfredo. :-)

Ingredients:

• 2  6 oz salmon filets
• 10 large shrimp - raw, cleaned, tail off
• 2 tbsp olive oil
• 1 scallion - cut into 1/4" sections
• 1/3 cup of your favorite plain Alfredo sauce. I like Bertolli. :-)
• 2-3 grinds fresh black pepper

Preparation:

Pat filets dry and then coat with half the oil. Bake at 385 for 8-9 minutes depending on thickness.

Cut each shrimp into four equal sections. Heat a small skillet with half the olive oil. Add shrimp and scallions and sautee, stirring/tossing frequently over medium heat until shrimp is just done. Stir in Alfredo sauce and black pepper. 

Plate salmon and cover with shrimp Alfredo. Serve with your vegetable of choice. Here I did sauteed zucchini with a touch of leftover tomato sauce, but I think asparagus would be a better pairing.

Blessed be... and happy cooking!

Asian Coleslaw

Adapted from a recipe originally posted on allrecipes.com

This is a different take on traditional coleslaw. I was introduced to this dish at a family gathering years ago and instantly fell in love with the flavor pallet. The Asian flavors really make this coleslaw pop... Enjoy!

Makes 10 servings

Ingredients:

• 6 tablespoons rice wine vinegar
• 6 tablespoons vegetable oil
• 5 tablespoons creamy peanut butter
• 3 tablespoons soy sauce
• 3 tablespoons brown sugar
• 2 tablespoons minced fresh ginger root
• 1 1/2 tablespoons minced garlic
• 6 cups thinly sliced green cabbage
• 3 cups thinly sliced red cabbage
• 2 red bell peppers, thinly sliced
• 2 carrots, julienned
• 6 green onions, chopped
• 1/2 cup chopped fresh parsley

Preparation:

In a medium bowl, whisk together the rice vinegar, oil, peanut butter, soy sauce, brown sugar, ginger, and garlic.

In a large bowl, mix the green cabbage, red cabbage, red bell peppers, carrots, green onions, and parsley. Toss with the peanut butter mixture just before serving.

Blessed be… and happy cooking!

Pinto Bean Cakes & Avocado Salsa

 Credit for this vegetarian beauty goes to The Washington Post

Servings: 4 (makes 8 cakes)

Ingredients:

For the Bean Cakes

• Two (15-ounce) cans no-salt-added pinto beans (3 1/2 cups total), drained but not rinsed, with liquid reserved
• 1/2 cup fine or medium-grind cornmeal
• 1/2 cup finely chopped red onion (from 1/2 of a 12-ounce onion)
• 1 teaspoon smoked paprika
• 1 teaspoon garlic powder
• 1/2 teaspoon fine salt, plus more to taste
• 1/2 teaspoon ground black pepper
• 4 tablespoons olive oil, divided
• Cilantro leaves, for garnish
• Lime wedges, for garnish

 For the Avocado Salsa

• Flesh of 1 ripe medium avocado, diced
• 1 medium tomato, diced
• 1/2 cup diced red onion (from 1/2 of a 12-ounce onion) medium red onion, diced
• 1 garlic clove, finely grated or pressed
• 2 tablespoons fresh lime juice
• 1/4 cup lightly packed fresh cilantro, chopped
• 1/4 teaspoon fine salt, plus more to taste

Preparation:

Position a rack in the middle of the oven and set a large, rimmed baking sheet on it. Preheat the oven to 200 degrees.

Make the bean cakes: In a large bowl, use a potato masher or fork to mash together the pinto beans, cornmeal, onion, smoked paprika, garlic powder, salt and pepper until well combined. Taste, and season with more salt as needed. If the mixture isn’t holding together well, add the bean liquid, 1 tablespoon at a time, until it holds together but isn’t wet.

Divide the mixture into 8 equal portions (about 1/3 cup each). Wet your hands and shape each portion into a patty about 3 to 4 inches in diameter and 1/2-inch thick.

In a large skillet over medium-high heat, heat 2 tablespoons of the oil until it shimmers. Add 4 patties and cook until a crisp, dark golden brown crust forms, 2 to 3 minutes per side. Transfer to the baking sheet in the warm oven. Repeat with the remaining patties, using the remaining 2 tablespoons of oil and heating it before frying.

Make the salsa: In a medium bowl, gently toss together the avocado, tomato, onion, garlic, lime, cilantro and salt. Taste, and season with more salt as needed.

To serve, divide the patties among 4 plates and top each portion with about 1/3 cup salsa. Serve warm.

Blessed be… and happy cooking!

Weekend Ramble: How Do Tomatoes Affect Blood Sugar?

I have always known tomatoes to be a healthy food for just about everyone, but I wanted to know more specifically what kind of role these beauties play in the culinary world of a diabetic. In my research I came across this very informative and comprehensive article written by Registered Dietician Julia Zakrzewski on Signos.com.

How Do Tomatoes Affect Blood Sugar?

By Julia Zakrzewski, RD - Signos Health & Nutrition Writer

Science-based and reviewed

Published: September 7, 2022

Tomatoes are low in sugar and are packed with nutrients, making them a blood-sugar-friendly food. The bright red fruit is rich in lycopene, vitamin C, and potassium, which contribute to heart health and immune function.

All fresh tomatoes are low in sugars and because they fall low on the glycemic index, don’t usually have a significant impact on blood sugar levels. In fact, they are actually high in potassium and lycopene, which can help improve blood sugar. 

Keep reading to find out why these nutrients are important for your health, and how you can incorporate both fresh and canned tomatoes into your daily diet. 

Glycemic Index of Tomatoes

Fresh tomatoes are non-starchy vegetables that contain very few sugars and have a very low glycemic index (GI) score. It is estimated the GI is 15 for a 5oz tomato.

Do All Tomatoes Have the Same GI? 

There are hundreds of different varieties of tomatoes. The most popular ones you may recognize include: 

• Roma
• Heirloom
• Beefsteak
• Cherry 
• Grape 

Different types of tomatoes lend themselves to different preparations and uses. Because of their size, cherry and grape tomatoes are better suited for salads or an easy snack. Beefsteak and heirloom tomatoes are larger and a bit sturdier, so they can hold up on a sandwich. Roma tomatoes are naturally sweeter and are best used for canning or sauces. 

The USDA nutrient database lists similar carb content across the fresh tomato varieties and a similar GI scores across the board. So whether you are using your fresh tomatoes in a salad or turning them into a sauce, know your blood sugars should remain stable.

Will Fresh Tomatoes Raise Your Blood Sugar?

It is unlikely that fresh tomatoes will raise your blood sugar. A low GI score is an indicator that the food will slowly digest in your system and have a delayed effect on your blood sugar levels. 

But, tomatoes are not a significant source of fiber. They only offer approximately 1-2g of fiber per 100g serving. Pairing tomatoes with other vegetables, like dark leafy greens or avocado, can help increase your total fiber intake during your meals, which plays a key role in slowing down your glucose metabolism and absorption. 

Will Canned Tomatoes Impact Blood Sugar Levels? 

Canned tomatoes are still low in starch and will also have a low GI score. This means they should not impact your blood sugar levels, either. 

Sometimes canned tomatoes are prepared with herbs and spices. Commonly used canned tomato-based products, like sauces, have large amounts of added sugars. Sugars are used to balance the acidity of tomatoes, making them sweeter. If you see sugar on the ingredient list, put the can down and look for a sugar-free option. Added sugars are more likely to raise blood sugar levels.

Always try to buy unflavoured canned vegetables whenever possible. 

Glycemic Index of Tomato-Based Foods

Fresh tomatoes are a key ingredient for other foods. Here is a list of popular tomato-based products and their GI score:

• Tomato sauce (Marinara): 23
• Unsweetened tomato juice: 38
• Canned tomato soup: 38

Tomato paste and condiments, such as ketchup, do not have assigned GI scores. These items are usually referred to as miscellaneous sauces that are used to enhance the flavor of foods instead of being a full meal. 

An entire bottle of ketchup can have high sugar content (again, check your labels!). But if you monitor your portion sizes, you would only be consuming 3g of sugar per tablespoon. You can control how much sauce you add to your meals and monitor your sugar intake.  

When buying tomato sauce, look for a short, clean ingredient list with no added sugar.

Nutrients in Tomatoes 

Tomatoes constitute mostly of water and they contain essential vitamins including: 

Vitamin C: supports immune function and promotes protein synthesis. Both of these mechanisms reduce your risk of disease. 

Potassium: helps to regulate cardiac function and can help lower blood pressure. People with lower blood levels of potassium may be at a higher risk for type two diabetes.

Lycopene: is an antioxidant that gives tomatoes their red color. It is being researched for its potential role in weight management. 

A 2019 study tested the potential weight loss benefits of lycopene supplements on obese mice. The results indicated a positive correlation between lycopene supplements and observed weight loss. While human trials need to be completed, it is a promising area of research. 

Unflavored canned tomatoes and tomato juice products all carry similar nutrient profiles. The most significant difference between products is the fiber content. Tomato juice has much lower fiber compared to canned and fresh tomatoes.

Can Tomatoes Reduce Insulin Resistance?

Your pancreas produces a hormone called insulin, which is responsible for clearing sugars out of your bloodstream. 

Insulin resistance means your insulin hormone is no longer able to efficiently clear sugars and your blood glucose levels can rise. 

Researchers have been studying the link between tomatoes and blood sugar improvements in people with diabetes since the 1990s. Scientists have found bioactive compounds in fresh and cooked tomatoes that reduce oxidative stress related to diabetes. 

Oxidative stress is when the free radicals in your body outnumber the antioxidants. Free radicals are harmful to your health and an abundance of these molecules increases the risk of developing different diseases. 

Although the data is promising, no studies exist yet on the link between tomatoes and blood sugar control in people without diabetes. 

Potassium and Insulin Secretion 

Some observational studies have demonstrated that lower potassium levels may increase your risk of diabetes. This is because potassium channels affect pancreatic beta cells, which are involved with insulin production and secretion. 

Your body regulates your blood potassium levels through biochemical signaling, but the resources must be replenished. Eating potassium-rich foods, such as fresh or cooked tomatoes, is recommended to help you satisfy your potassium requirements. 

Other Health Benefits of Tomatoes 

Phytochemicals are natural chemical compounds found in different plant-based foods, including tomatoes. It’s speculated that phytochemicals can decrease your risk of developing certain types of cancer. 

In 2021 a large-scale meta-analysis reviewed all high-quality studies that investigated any link between phytochemical intake and colon cancer incidence.

The data showed a positive link that people who ate a diet rich in phytochemicals had decreased incidence of colon cancer compared to people who consumed fewer phytochemical-rich foods. 

How to Add More Tomatoes to a Healthy Diet

Tomatoes are versatile and can be eaten on their own or mixed into your favorite dishes. Pair them with protein-rich or fiber-rich foods to delay digestion and minimize any impact on your blood sugars. Try these tomato-forward ideas: 

Tomato slices on a grilled cheese sandwich, made with whole grain bread.

Sautée tomatoes and spinach into your breakfast omelet.

Tomato salad with three different varieties and colors, and add legumes for protein. 

Stock your pantry with canned (no sugar added) tomatoes. 

Add canned tomatoes and tomato paste to your next soup or chili dish. 

Swap out fruit juice for unflavoured tomato juice. 

As you explore adding more tomatoes into your cooking, consider choosing specific varieties for your dishes.

Try This Famous Tomato Salad 

A famous tomato salad, that aligns with the Mediterranean diet, is the Caprese salad. It has simple instructions and is blood-sugar friendly: 

• Cut 1-2 ripe tomatoes into slices 
• Cut 8oz fresh mozzarella into ¼” slices
• A handful of fresh basil leaves
• 2 tablespoons each of olive oil and balsamic glaze to dress the salad 

Layer your ingredients in a repeating pattern: tomato, mozzarella, and basil. Repeat the pattern until you have used all your ingredients. Drizzle olive oil and balsamic glaze over your salad. You can add a pinch of salt and fresh ground pepper if you want. 

Are There Downsides of Eating Tomatoes? 

People who suffer from acid reflux or who are recovering from an ulcer are advised to limit their intake of tomato products. The high ascorbic acid in tomatoes can aggravate symptoms and worsen feelings of heartburn. 

This recommendation includes all tomato products, including tomato sauces, salsas, and tomato juice drinks. 

Can You Eat Too Many Tomatoes? 

There is no scientific literature to suggest how many tomatoes are safe to eat in a day. You should listen to how your body responds to tomatoes and make a decision that feels right for you. 

Are Green Tomatoes Safe to Eat? 

There are two circumstances when you would encounter a green tomato: the first is an unripe red tomato, and the second would be a variety of tomato that grows green with stripes. 

Both of these are safe to eat, but the unripened tomato will lack flavor and nutrients. 

A true green tomato has a tart flavor that offers more crunch than a regular red tomato. Green tomatoes are normally cooked before eating and used in salsa, or they are breaded and fried. 

While fried tomatoes are delicious, they are also higher in fats and carbs. You can try making them in the airfryer or grilling them instead. 

Tomatoes and Blood Sugar: Key Takeaways

Tomatoes are nutritious, and they are loaded with essential vitamins and antioxidants. They have low sugar content and should not cause your sugar levels to increase. 

You can rely on fresh tomatoes or canned options in your diet. Choose unflavored canned options whenever possible and always read the ingredients before buying. 

If you suffer from acid reflux you should wean back on tomatoes until your symptoms subside. 

------------------------------------------------------

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

 

Spinach Salad by Chef Michael R

Fun, vibrant and healthy is how I describe this salad that pairs well with many proteins. Enjoy!

Ingredients:

• 2 lge handfuls baby leaf spinach - big stems removed
• 1/2 cup sliced baby portobello mushrooms
• 1 lge tomato - cut up to your idea of bite size
• 1/2 cup chickpeas
• 2 tbsp roasted pepitas
• Luscious Lemon Vinaigrette - click for recipe

Preparation:

Place the pepitas in a small skillet with medium heat. Toss frequently until they get to a nice toasty brown. Remove from hot pan into cool bowl and set aside to cool.

Once pepitas are cooled, mix all ingredients in large salad bowl and add vinaigrette.

Blessed be... and happy cooking!

 

Weeknight Chicken Soup

Full credit for this recipe goes to the American Diabetes Association who posted it in their Diabetes Food Hub. It can be on a weeknight table in 30 minutes provided you have some pre-cooked chicken and barley. Enjoy!

Makes 8 one-cup servings

Ingredients:

• 2 tsp olive oil
• 1 medium yellow onion - diced
• 2 carrots - diced - amount per serving is okay even with cooked carrot's high GI
• 3 celery stalks - diced
• 16 oz white or baby portobello mushrooms - sliced
• 32 oz low sodium chicken broth
• 1 sprig fresh thyme
• 2 bay leaves
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup pre-cooked barley
• 2 cups pre-cooked chicken breast - shredded

Preparation:

Add oil to a soup pot over medium heat. Add onion, carrots, celery and mushrooms and saute for 5 minutes with some tossing.

Add broth, thyme, bay leaves, salt and pepper. Bring to a boil and reduce heat. Cover and simmer for 20 minutes.

Remove bay leaves and thyme stem. Add the barley and chicken and heat through for 2-3 minutes.

Note:

Precooked barley can be stored in an airtight container in the fridge for up to seven days. Alternately you can freeze 1 cup servings in baggies for up to six months.

Cooked chicken can also be stored frozen for same time, but anything refrigerated should be used within 3-4 days.

 Blessed be...and happy cooking!

San Diego Rattlesnake Eggs

We stumbled upon this very tasty appetizer at a restaurant in San Diego years ago. The name is what really intrigued me and I chuckled at the menu description. Our server did not know why the appetizer had the name, but it really didn't matter because these "rattlesnake eggs" were just insanely good! I've done my best here to recreate the dish... hope you enjoy!

Ingredients:

• 6-8 small/medium jalapeno peppers
• 6-8 med/lge peeled & cleaned shrimp - cooked & chopped
• 1 strip lower sodium bacon per jalapeno
• 4-6 oz regular cream cheese
• green parts from two scallions - minced
• olive oil
• garlic powder to taste
• extra heat like paprika, crushed Aleppo pepper, sriracha optional

Preparation:

Wash and dry the jalapenos. Slice open one side and carefully remove seeds. Do your best to keep the stem in place as it will serve as a "handle" for eating.

Soften the cream cheese using a fork and a touch of olive oil to mash. Combine with shrimp, scallion, garlic powder and any other heat you choose. I personally find the heat of the jalapeno to be plenty, but feel free to make these babies sing your own tune. :-)

Carefully stuff each jalapeno until full... then wrap each one in a slice of raw bacon. Place the assembled eggs in a lightly sprayed baking dish with the end of the bacon strip at the bottom of its jalapeno so it doesn't unravel during baking.

Bake at 375 F for 40-50 minutes or until the bacon is golden brown. Serve with a ranch style dipping sauce or create something on your own. I like to lean toward citrus & yogurt for this one. 

Blessed be... and happy cooking!

Baked Halibut with Dijon/Mayo/Panko

Halibut is such a lovely fish... dense and meaty yet mild in flavor. It works well with moderately robust seasoning, but you don't want to add too much so as to lose the beautifully delicate flavor of the fish itself.

For this dish I prepare a coating of Dijon mustard, mayonnaise, and olive oil to coat the fish before pressing both sides of the filet into plain Panko. I prefer plain over seasoned Panko for this coating so the flavor of the fish itself is not overwhelmed.

Ingredients:

• 2  6 oz halibut filets
• mayonnaise
• Dijon mustard
• olive oil
• 1/2 head bok choy
• 12 grape tomatoes cut in half lengthwise
• a boatload of fresh spinach (you know how it shrinks lol)
• 2 cloves garlic
• kosher salt & fresh ground pepper to taste

Preparation:

Fish: Mix enough mayo, mustard and oil to cover both filets and have some left over for the veggies later. Press the filets into Panko and set in baking dish. Heat your toaster oven to 380 degrees. Time the actual bake with your vegetables so everything is done same time. Bake at 390 for 8 min and then broil for another 1 min or until the Panko gets to your preferred color brown.

Bok Choy: Cut the bok choy into bite size pieces and cook in covered pot with a touch of olive oil on medium heat and frequent tossing. Add salt to taste, but go easy. Once cooked, add some of the Dijon & mayo coating and mix well. Finally add the tomatoes and toss until warm but still firm.

Spinach: Smash and mince two cloves garlic and sautee in olive oil. Once garlic starts to brown, add the boatload of spinach and cover. Toss frequently as spinach wilts. Season to taste with salt and fresh ground pepper. Remove from heat when your desired wilt is achieved.

Blessed be... and happy cooking!

REALLY Simple Fish Soup

Have you ever found yourself at the end of a long hard day with nothing prepared for dinner? No? ...smiles... Well, if and when it does happen... like it did here last night... Remember Chef Jacques Pepin's inspiration of... 

"Just use whatever is in your fridge."

I smiled... and scrounged. :-) I decided on a simple fish soup that actually turned out quite good... good enough to repeat in a more planned version! Use this recipe as is... or have some fun with whatever you have in YOUR fridge! Enjoy :-)

Ingredients:

• 6 oz bite size pollock
• 1 yellow onion - cut up
• 1 cup frozen peas
• 16-20 oz chicken stock
• 2 tbsp olive oil
• salt & pepper to taste

Preparation:

Heat the oil in a midsized nonstick saucepan over medium heat and saute the onion until translucent and edges just start to brown. Add frozen peas and toss until peas soften. Add partially defrosted fish and toss to blend flavors.

Add stock and bring to a simmer. Season with salt & pepper to taste. Simmer until fish is cooked... 5-10 minutes, and serve.

Blessed be... and happy cooking!

Garlic Shrimp & Tomato over Cauliflower Mash by Chef Michael R - A Definite Favorite

Every now and then even favorite dishes will evolve... either by choice, necessity or sometimes sheer luck. In this case I was upstate and wanted to make my Garlic Shrimp & Shirataki Noodles for my father-in-law. I could not find any Shirataki noodles at the local grocer so I improvised and served the dish on a bed of cauliflower mash. Turns out this version outshines the original! LOL 

Although now heavily adapted, I will still give Craving Something Healthy credit for the original idea. Enjoy!

Ingredients:

• 1 medium head cauliflower
• 1 medium yellow onion - minced
• 2-3 tbsp salted butter - as needed
• flavored bread crumbs - as needed
• salt & pepper to taste
• 
  
• 12-16 oz large shrimp - peeled, deveined & tail off
• salt and pepper to taste
• olive oil as needed
• 4 cloves garlic - minced
• 1 small - medium yellow onion - minced
• 12 oz grape or cherry tomatoes - pierced
• 1 tbsp+ fresh parsley - minced
• 1 tbsp+ fresh basil - minced

Preparation:

Cauliflower Mash:

Cut up the cauliflower and use your preferred cooking method until the florets are moderately soft. I simmer/steam in my Guardian Service - lid on.

While the cauliflower is cooking, mince the onion and saute in a bit of olive oil until translucent and slightly browned. Set aside for later, including saute oil for flavor.

Once the cauliflower is cooked, use a potato masher to break up the florets.

Add butter and puree the cauliflower using a stick blender. Add salt, pepper, butter and maybe flavored bread crumbs until you achieve a consistency and flavor to your liking.

Finally add the sauteed onion to the mix and blend well. Set the mash aside and keep warm.

The Shrimp Topping:

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan and set them aside - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes.  Add the tomatoes and let them cook for 6-8 minutes with occasional tossing, or until they start to break down. I usually pierce them with a sharp knife so they give off their juice and don't pop.

Chef's note: If you don't have cherry tomatoes, you can substitute with regular ones cut up, adjusting cook time so they retain some of their integrity/shape.

When the tomatoes are just about finished, add the basil, parsley and a bit more oil if dry. Saute for 1 more minute.

Add the shrimp to the pan with the tomatoes and garlic. Toss everything well to combine.

Place a bed of cauli-mash in each plate and top with shrimp mixture. Enjoy!

Blessed be... and happy cooking!